๐Ÿ’ช Roheth's Workout

Push ยท Pull ยท Legs ยท Upper ยท HIIT & Abs โ€” 5 Day Split

175cm
100kg
5Days
53Exercises

PUSH DAY

Chest ยท Anterior Deltoid ยท Lateral Deltoid ยท Triceps ยท Forearms

Muscle Activation Map

Primary
Secondary
Stabilizer
๐Ÿ”ฅ Primary Zones
Pectorals ยท Anterior Delt ยท Lateral Delt ยท Triceps ยท Forearms
01
Bench Press
ChestTricepsFront Delt

๐Ÿ“ธ Exercise Form

Bench Press

๐Ÿ“‹ Step by Step

1
Lie flat on bench. Eyes under bar. Feet flat on floor, shoulder-width.
2
Grip bar slightly wider than shoulder-width. Retract and depress shoulder blades.
3
Lower bar slowly (3 sec) to mid-chest โ€” nipple line. Stay in control throughout.
4
Press explosively upward. Squeeze chest hard at full extension.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒArch back slightly โ€” chest up, shoulder blades pinched tight
๐Ÿ“ŒElbows 45โ€“70ยฐ from torso โ€” never fully flared to 90ยฐ
โš ๏ธNever bounce bar off chest โ€” always control the descent
๐Ÿ’ก Pro TipImagine bending the bar inward โ€” activates pecs more than just pressing straight up.
02
Incline Bench Press
Upper ChestFront DeltTriceps

๐Ÿ“ธ Exercise Form

Incline Bench Press

๐Ÿ“‹ Step by Step

1
Set bench 30โ€“45ยฐ. Sit back, shoulder blades fully retracted.
2
Lower bar to upper chest near collarbone. 3-second controlled descent.
3
Press upward and slightly back. Full arm extension at top.
4
Feel deep stretch in upper chest at the bottom of each rep.

๐ŸŽฏ Posture Cues

๐Ÿ“Œ30ยฐ hits upper chest best โ€” 45ยฐ shifts load toward front deltoid
๐Ÿ“ŒKeep chest tall with slight lower back arch throughout
โš ๏ธDon't let elbows flare too wide โ€” serious shoulder injury risk
๐Ÿ’ก Pro TipDumbbell incline allows greater range โ€” alternate with barbell weekly.
03
Weighted Dips
Lower ChestTriceps

๐Ÿ“ธ Exercise Form

Weighted Dips

๐Ÿ“‹ Step by Step

1
Grip parallel bars. Attach weight belt or hold dumbbell between feet.
2
Lean torso forward 20โ€“30ยฐ for more chest activation.
3
Lower slowly until elbows reach 90ยฐ. Feel a deep chest stretch.
4
Push explosively back up. Don't fully lock elbows at the top.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒLean forward = chest focus. Stay upright = tricep focus
๐Ÿ“ŒElbows stay close โ€” never flaring outward
โš ๏ธStop at 90ยฐ โ€” going deeper puts shoulder capsule under excessive stress
๐Ÿ’ก Pro TipAt 100kg this is already very heavy โ€” master form before adding plates.
04
Seated Chest Press Machine
ChestTricepsFront Delt

๐Ÿ“ธ Exercise Form

Seated Chest Press Machine

๐Ÿ“‹ Step by Step

1
Adjust seat so handles align with mid-chest. Sit back firmly, back flat against pad.
2
Grip handles with overhand grip. Elbows bent at 90ยฐ at the start position.
3
Press handles forward until arms are almost fully extended. Exhale on the push.
4
Return slowly under control โ€” feel the chest stretch at the starting position.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒGreat for beginners and as a chest finisher after barbell work
๐Ÿ“ŒSqueeze chest at full extension โ€” hold 1 second for extra contraction
โš ๏ธDon't lock out elbows โ€” keep tension on the chest throughout
๐Ÿ’ก Pro TipMachine allows higher reps safely when chest is pre-fatigued from free weights.
05
Dumbbell Shoulder Press
All Delt HeadsTriceps

๐Ÿ“ธ Exercise Form

Dumbbell Shoulder Press

๐Ÿ“‹ Step by Step

1
Sit on bench with back support. Hold DBs at shoulder height, palms forward.
2
Elbows at 90ยฐ at start. Brace core, feet flat on floor throughout.
3
Press both dumbbells overhead in a slight arc, meeting near the top.
4
Slowly lower back to ear level over 3 sec. Feel deltoid stretch.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒDon't lean backward โ€” lower back stays flat against the pad always
๐Ÿ“ŒDon't lock elbows at top โ€” maintain constant tension on delts
โš ๏ธCore must stay braced โ€” no excessive lower back arching
๐Ÿ’ก Pro TipRotate wrists slightly inward at the top for enhanced shoulder activation.
06
Cable Lateral Raise
Side Deltoid

๐Ÿ“ธ Exercise Form

Cable Lateral Raise

๐Ÿ“‹ Step by Step

1
Stand beside low cable. Grab handle with far hand, crossing body.
2
Slight elbow bend. Arm starts at hip, cable crossing in front of you.
3
Raise arm to shoulder height. Lead with ELBOW โ€” think pour jug.
4
Lower slowly over 3 seconds. Switch sides and repeat.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒThumb slightly lower than pinky at top โ€” like tilting a jug to pour
๐Ÿ“ŒTraps stay relaxed and down โ€” don't shrug the shoulder up
โš ๏ธCable beats dumbbells โ€” provides tension where dumbbells go slack
๐Ÿ’ก Pro TipCross-body cable maintains tension at the very bottom where DBs go completely slack.
07
Rope Tricep Extension
Triceps Lateral Head

๐Ÿ“ธ Exercise Form

Rope Tricep Extension

๐Ÿ“‹ Step by Step

1
Stand facing high cable. Grab rope with both hands. Elbows tucked at sides.
2
Upper arms completely STILL. Only forearms move โ€” press rope downward.
3
At the bottom, flare both rope ends outward for full tricep contraction.
4
Slowly return. Elbows must NEVER drift forward away from your sides.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒSlight forward lean at hips creates a better pressing angle
๐Ÿ“ŒIf elbows drift up, the weight is too heavy โ€” reduce it
โš ๏ธFlaring rope outward at bottom is crucial โ€” maximizes contraction
๐Ÿ’ก Pro TipSqueeze and hold 1 second at full extension each rep โ€” feel the horseshoe forming.
08
Overhead Dumbbell Extension
Long Head Tricep

๐Ÿ“ธ Exercise Form

Overhead Dumbbell Extension

๐Ÿ“‹ Step by Step

1
Sit upright. Grip one dumbbell with both hands, palms under the inner plate.
2
Upper arms stay vertical and close to head. Elbows point toward ceiling.
3
Lower dumbbell behind head until elbows at 90ยฐ. Feel tricep long-head stretch.
4
Extend arms back overhead. Squeeze hard at the top of every rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒTargets LONG HEAD โ€” the biggest, most visible portion of the tricep
๐Ÿ“ŒKeep core braced โ€” don't allow lower back to arch excessively
โš ๏ธGo lighter here โ€” long head stretch is intense and easy to strain
๐Ÿ’ก Pro TipDeeper you go = more long head stretch. Use full range for maximum growth.
09
Wrist Curl
Forearm Flexors

๐Ÿ“ธ Exercise Form

Wrist Curl

๐Ÿ“‹ Step by Step

1
Sit on bench edge. Rest forearms on thighs, palms facing upward.
2
Let weight roll down to fingertips at the bottom โ€” full stretch.
3
Curl wrists upward as high as possible. Squeeze forearm muscles hard.
4
Lower slowly. Use high reps (15โ€“20) for best forearm development.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒForearms stay flat on thighs โ€” only the wrist moves throughout
๐Ÿ“ŒLight weight, high reps โ€” forearms are endurance-dominant muscles
โš ๏ธStrong forearms = better grip on ALL other exercises
๐Ÿ’ก Pro TipPair with wrist extension for complete, balanced forearm development.
10
Wrist Roller
Forearm FlexorsExtensorsGrip

๐Ÿ“ธ Exercise Form

Wrist Roller

๐Ÿ“‹ Step by Step

1
Hold roller with both arms extended at shoulder height in front of you.
2
Alternately roll wrists forward to wind the rope up โ€” weight rises.
3
Then reverse: roll wrists backward to slowly lower the weight down.
4
Keep arms parallel to floor throughout. Don't let them drop.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒArms stay at shoulder height โ€” if they drop, take a break
๐Ÿ“ŒBoth directions are equally important โ€” up AND down
โš ๏ธBrutal forearm pump โ€” start very light and build up gradually
๐Ÿ’ก Pro TipOne of the best grip and forearm builders โ€” transfers directly to all pulling lifts.

PULL DAY

Lats ยท Traps ยท Rhomboids ยท Rear Delts ยท Biceps ยท Forearms

Muscle Activation Map

Primary
Secondary
๐Ÿ’ช Primary Zones
Lats ยท Trapezius ยท Rear Delt ยท Biceps ยท Forearms
01
Deadlift
Lower BackHamstringsGlutesTraps

๐Ÿ“ธ Exercise Form

Deadlift

๐Ÿ“‹ Step by Step

1
Stand over bar, feet hip-width. Hinge at hips, grip just outside your knees.
2
Chest tall, back flat. Deep breath and brace core like bracing for a punch.
3
Push floor away through heels. Bar drags close along shins as you rise.
4
Drive hips forward to stand tall. Squeeze glutes hard at full lockout.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒChest tall, shoulders back โ€” absolutely NO rounding of the back
๐Ÿ“ŒBar stays close to body the entire movement โ€” never swing outward
โš ๏ธLower back rounding = injury risk. Reduce weight if it rounds
๐Ÿ’ก Pro TipThink "push the floor away" not "pull the weight up" โ€” fires posterior chain far better.
02
Weighted Pull-Ups
LatsBicepsMid Back

๐Ÿ“ธ Exercise Form

Weighted Pull-Ups

๐Ÿ“‹ Step by Step

1
Dead hang from bar. Hands wider than shoulders, palms facing away.
2
RETRACT shoulder blades FIRST before pulling with your arms.
3
Pull chin over bar. Chest leans slightly toward bar at the top.
4
Lower fully to dead hang โ€” don't cut the range of motion short.

๐ŸŽฏ Posture Cues

๐Ÿ“Œ"Pull elbows to back pockets" โ€” this fires lats far more effectively
๐Ÿ“ŒSlight backward lean with chest up toward the bar as you pull
โš ๏ธAt 100kg very demanding โ€” use band assistance if needed
๐Ÿ’ก Pro TipDead hangs between sets improve grip strength and shoulder health long-term.
03
Bent-Over Row
Mid BackLatsBiceps

๐Ÿ“ธ Exercise Form

Bent-Over Row

๐Ÿ“‹ Step by Step

1
Hip hinge: lean torso 45ยฐ forward. Knees slightly bent. Bar at shin level.
2
Grip bar shoulder-width overhand. Arms straight, chest proud and up.
3
Row bar to lower ribcage. Lead with elbows. Squeeze shoulder blades at top.
4
Lower fully to stretch the lats. Torso stays completely STILL.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒNo swinging your back โ€” momentum cheats the movement
๐Ÿ“ŒElbows track back and up, not flared out wide
โš ๏ธIf lower back rounds, weight is too heavy โ€” reduce it
๐Ÿ’ก Pro TipPause 1 second at top with blades squeezed โ€” trains the full contraction pattern.
04
Seated Cable Row
RhomboidsMid TrapsLats

๐Ÿ“ธ Exercise Form

Seated Cable Row

๐Ÿ“‹ Step by Step

1
Sit upright on machine. Feet on platform. Grab V-bar or close-grip handle.
2
Start with arms extended, lean slightly forward to stretch lats first.
3
Pull to belly button. Sit UPRIGHT at peak โ€” no leaning backward.
4
Return with controlled stretch. Feel lats lengthening on every rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒSqueeze shoulder blades together hard at full contraction
๐Ÿ“ŒDon't rock backward โ€” cheats reps and compresses the spine
โš ๏ธElbows should graze your sides โ€” not flare outward
๐Ÿ’ก Pro TipWide grip = lat width. Close grip = mid-back thickness. Alternate each session.
05
Face Pull
Rear DeltoidExternal Rotators

๐Ÿ“ธ Exercise Form

Face Pull

๐Ÿ“‹ Step by Step

1
Set cable at face height. Attach rope. Step back from machine.
2
Grip rope with both hands, palms facing down. Arms extended forward.
3
Pull rope toward your FACE. Flare elbows wide and high at end position.
4
Hands end at ear level, elbows at 90ยฐ. Squeeze rear delts and hold.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒCRUCIAL for shoulder health โ€” most gym-goers skip this
๐Ÿ“ŒAt the end: "double bicep pose" โ€” elbows high and wide always
โš ๏ธUse LIGHT weight โ€” this is health and corrective work, not ego
๐Ÿ’ก Pro TipDo 3ร—15-20 every session. Balances pressing volume. Prevents rotator cuff injury.
06
Dumbbell Shrugs
Upper TrapsNeck

๐Ÿ“ธ Exercise Form

Dumbbell Shrugs

๐Ÿ“‹ Step by Step

1
Stand holding dumbbells at sides, arms straight, palms facing inward.
2
Keep arms straight throughout โ€” this is NOT a bicep curl. Arms stay locked.
3
Shrug shoulders straight UP toward ears as high as possible. Hold at top 1 sec.
4
Lower slowly and fully โ€” get a complete trap stretch at the bottom every rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒStraight up and down only โ€” no rolling the shoulders in circles
๐Ÿ“ŒFull range: from complete stretch at bottom to maximum height at top
โš ๏ธRolling shoulders can cause AC joint impingement โ€” avoid it completely
๐Ÿ’ก Pro TipHeavy shrugs build the trap thickness visible from the front and create a powerful neck-to-shoulder line.
07
Incline Seated Bicep Curl
Biceps Long HeadBiceps Short Head

๐Ÿ“ธ Exercise Form

Incline Seated Bicep Curl

๐Ÿ“‹ Step by Step

1
Set bench to 45โ€“60ยฐ incline. Sit back with upper arms hanging straight down behind the bench.
2
Hold dumbbells with underhand grip. Arms fully extended at the bottom โ€” feel the stretch.
3
Curl upward toward shoulders. Keep upper arms pinned vertical against the bench pad.
4
Squeeze biceps hard at the top. Lower SLOWLY โ€” the eccentric stretch is where growth happens.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒUpper arms stay vertical and still โ€” they are the fixed pivot point the whole set
๐Ÿ“ŒIncline angle increases stretch on the long head โ€” produces a taller bicep peak
โš ๏ธGo lighter than you expect โ€” the stretch position makes this MUCH harder
๐Ÿ’ก Pro TipThe long head gets a full stretch at the bottom โ€” impossible to replicate with standing curls.
08
Hammer Curl
BrachialisBrachioradialis

๐Ÿ“ธ Exercise Form

Hammer Curl

๐Ÿ“‹ Step by Step

1
Stand with dumbbells at sides, palms facing INWARD. Thumbs pointing up.
2
Curl both or alternating upward, keeping neutral grip throughout.
3
Elbows stay at sides. Squeeze at top for a full second.
4
Lower with control. Zero swinging from hips or back.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒNeutral grip hits brachialis โ€” adds thickness UNDER the bicep pushing it higher
๐Ÿ“ŒMakes your bicep appear BIGGER by pushing the peak higher
โš ๏ธDon't let elbows drift forward โ€” upper arms stay vertical
๐Ÿ’ก Pro TipYou can load heavier than supinated curls โ€” brachialis and bicep both engage simultaneously.
09
Reverse Grip Curl
Forearm ExtensorsBrachioradialis

๐Ÿ“ธ Exercise Form

Reverse Grip Curl

๐Ÿ“‹ Step by Step

1
Stand with barbell or DBs, overhand grip โ€” palms facing DOWN throughout.
2
Elbows pinned at sides. Wrists stay neutral โ€” don't bend forward or back.
3
Curl upward as high as grip allows. Squeeze forearm extensors hard at top.
4
Lower slowly. Extensor side fatigues fast โ€” rest adequately between sets.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒTargets forearm EXTENSORS โ€” the opposite side from regular curls
๐Ÿ“ŒKeep wrists neutral โ€” they should not bend in any direction
โš ๏ธExtensor side is MUCH weaker โ€” go very light initially
๐Ÿ’ก Pro TipBalanced forearms prevent tennis elbow and wrist pain during heavy lifting.
10
Wrist Extension
Forearm Extensors

๐Ÿ“ธ Exercise Form

Wrist Extension

๐Ÿ“‹ Step by Step

1
Sit on bench. Forearms resting on thighs, palms facing DOWN.
2
Let wrists drop down โ€” full stretch at the bottom every rep.
3
Curl wrists UPWARD against gravity as high as possible. Squeeze extensors.
4
Lower slowly. Use high reps (15โ€“20). Light weight only.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒForearms stay flat on thighs โ€” only wrists move throughout
๐Ÿ“ŒPaired with wrist curl for complete forearm balance โ€” do both every session
โš ๏ธExtensor tendons are easily irritated โ€” never force range of motion
๐Ÿ’ก Pro TipPrevents tennis elbow and wrist pain โ€” worth doing every pull session consistently.

LEG DAY

Quadriceps ยท Hamstrings ยท Glutes ยท Calves ยท Adductors

Muscle Activation Map

Primary
Secondary
โšก Primary Zones
Quadriceps ยท Glutes ยท Hamstrings ยท Calves ยท Adductors
01
Barbell Squats
QuadsGlutesHamstringsCore

๐Ÿ“ธ Exercise Form

Barbell Squats

๐Ÿ“‹ Step by Step

1
Bar on upper traps. Feet shoulder-width, toes out 15โ€“30ยฐ.
2
Big breath, brace core hard. Knees track over toes at all times.
3
Sit back AND down โ€” hips below parallel for full depth.
4
Drive through heels explosively. Squeeze glutes at full lockout.

๐ŸŽฏ Posture Cues

๐Ÿ“Œ"Break hips and knees simultaneously" โ€” don't just bend the knees first
๐Ÿ“ŒPush knees OUT over toes โ€” never let them cave inward
โš ๏ธAt 100kg, knee cave signals weak glutes/adductors โ€” address immediately
๐Ÿ’ก Pro TipKing of all exercises. Learn depth first using a box squat to groove the movement pattern.
02
Romanian Deadlift
HamstringsGlutesLower Back

๐Ÿ“ธ Exercise Form

Romanian Deadlift

๐Ÿ“‹ Step by Step

1
Hold bar at hip level. Feet hip-width. SOFT knee bend โ€” this is not a squat.
2
Push hips BACKWARD as bar slides down your legs. Chest stays proud.
3
Lower to mid-shin until hamstrings are fully stretched. No back rounding.
4
Drive hips forward to return. Squeeze glutes at the very top.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒRDL โ‰  Squat โ€” knees stay mostly straight, hips do all the hinging
๐Ÿ“ŒBar drags close to your body the entire movement down
โš ๏ธFeel a deep pull behind the knee โ€” that is the correct hamstring stretch
๐Ÿ’ก Pro Tip3-second lowering phase = much more time under tension = significantly more hamstring growth.
03
Hip Thrusts
Glutes โ€” Maximum Activation

๐Ÿ“ธ Exercise Form

Hip Thrusts

๐Ÿ“‹ Step by Step

1
Upper back on bench edge. Padded bar across hips. Feet flat, shoulder-width.
2
Drive hips UP by squeezing glutes powerfully. Torso parallel to floor at top.
3
SQUEEZE glutes hard at the top โ€” hold 1 full second. Full hip extension.
4
Lower hips nearly to floor. Don't fully rest โ€” maintain tension.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒChin tucked toward chest โ€” don't hyperextend the neck backward
๐Ÿ“ŒFeet closer = more glute. Further away = more hamstring
โš ๏ธ#1 glute builder scientifically โ€” can load heavier than squats for glutes
๐Ÿ’ก Pro TipIf you feel it in your lower back instead of glutes โ€” push harder through your HEELS.
04
Leg Press
QuadsGlutesHamstrings

๐Ÿ“ธ Exercise Form

Leg Press

๐Ÿ“‹ Step by Step

1
Sit in machine. Back flat against pad. Feet hip-width on the platform.
2
Unlock safety handles. Lower platform until knees reach 90ยฐ.
3
Press platform away powerfully through your heels โ€” not your toes.
4
Don't lock knees at the top โ€” keep slight bend to maintain tension.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHigh foot placement = more glutes. Low foot placement = more quads
๐Ÿ“ŒLower back must stay glued to the seat pad at all times
โš ๏ธDon't let knees cave inward โ€” push them out in line with toes
๐Ÿ’ก Pro TipGreat for heavy volume after squats โ€” machine keeps lower back safe when fatigued.
05
Barbell Lunges
QuadsGlutesHamstringsCore

๐Ÿ“ธ Exercise Form

Barbell Lunges

๐Ÿ“‹ Step by Step

1
Place barbell on upper traps (same as squat). Stand tall, feet hip-width apart.
2
Step forward with one leg โ€” long stride. Both knees bend to 90ยฐ at the bottom.
3
Keep torso upright throughout โ€” do NOT lean forward. Front knee behind toes.
4
Drive through the front heel to return to standing. Alternate legs each rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒLong stride = more glute. Short stride = more quad. Choose based on goal
๐Ÿ“ŒBar adds more loading than dumbbells โ€” great for progressive overload
โš ๏ธAt 100kg keep weight moderate โ€” balance challenge is real with barbell
๐Ÿ’ก Pro TipStep longer than feels natural โ€” the extra stride length loads the glutes properly.
06
Leg Extension
Quadriceps (Isolation)

๐Ÿ“ธ Exercise Form

Leg Extension

๐Ÿ“‹ Step by Step

1
Sit in machine. Adjust so knees align with the pivot point. Pad on lower shins.
2
Extend legs until almost fully straight. Squeeze quads hard at the very top.
3
Lower slowly over 3 seconds โ€” fight gravity on the way down every rep.
4
Stop just before full flex at bottom โ€” keep tension, never let weight rest.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒPoint toes slightly inward โ€” targets VMO (teardrop quad near knee)
๐Ÿ“ŒSit tall โ€” don't slouch or let hips slide forward on the seat
โš ๏ธHold 1 second at top every rep โ€” where quads contract most fully
๐Ÿ’ก Pro TipBest used as a finisher after squats โ€” pump the quads when already fatigued.
07
Machine Adductor
Inner Thigh / Adductors

๐Ÿ“ธ Exercise Form

Machine Adductor

๐Ÿ“‹ Step by Step

1
Sit in machine. Inner thighs press against pads. Adjust width to comfortable stretch.
2
Sit tall with back against pad. Brace your core throughout the set.
3
Squeeze legs together SLOWLY. Hold 1 second when legs meet at center.
4
Return slowly โ€” control the stretch outward. Never bounce at either end.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒDon't bounce at end of range โ€” slow and controlled every single rep
๐Ÿ“ŒKeep upper body still and upright โ€” only inner thighs move
โš ๏ธAt 100kg adductors may be tight โ€” start moderate weight, full range
๐Ÿ’ก Pro TipStrong adductors = better squat stability and reduced groin injury risk.
08
Lying Leg Curl
Hamstrings (Isolation)

๐Ÿ“ธ Exercise Form

Lying Leg Curl

๐Ÿ“‹ Step by Step

1
Lie face down on machine. Ankles under the pad. Hips flat on the pad.
2
Curl heels toward your glutes as far as possible. Pause at the top.
3
Lower slowly over 3 seconds โ€” fight gravity on the way down.
4
Don't let hips lift off the pad โ€” if they do, weight is too heavy.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHips stay glued to pad โ€” if they rise, reduce weight immediately
๐Ÿ“ŒPoint toes slightly to increase hamstring contraction at the top
โš ๏ธSlow eccentric (3 sec down) is where 80% of the growth stimulus comes from
๐Ÿ’ก Pro TipSqueeze and hold 1 second at the top every rep โ€” hamstrings will be on fire.
09
Calf Raises โ€” Seated & Standing
GastrocnemiusSoleus

๐Ÿ“ธ Exercise Form

Calf Raises

๐Ÿ“‹ Step by Step

9a
SEATED: Full stretch at bottom (heel below platform). Rise to tiptoe. Pause 1 sec. 15โ€“25 reps.
9b
STANDING: Straight legs. Drop heels fully below step. Rise to maximum tiptoe. Control the lowering.
๐Ÿ“Œ
Seated = Soleus (deep calf). Standing = Gastrocnemius (outer shape). Both needed!
โš ๏ธ
Full heel drop at bottom every rep โ€” partial reps produce very limited growth.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒCalves need HIGH reps (15โ€“25) โ€” they're built for endurance from walking daily
๐Ÿ“ŒVary toe angle: forward = overall, inward = outer head, outward = inner head
โš ๏ธBounce = cheating. Always pause at top and bottom of every rep
๐Ÿ’ก Pro TipCalves are stubborn โ€” full range + high reps + progressive overload is the only formula.
10
Sumo Squat
GlutesInner ThighQuads

๐Ÿ“ธ Exercise Form

Sumo Squat

๐Ÿ“‹ Step by Step

1
Stand with feet wider than shoulder-width, toes pointed out 45ยฐ. Hold one heavy dumbbell with both hands between your legs.
2
Brace core, chest tall. Push knees outward as you squat down โ€” track over toes.
3
Lower until thighs are parallel or below. Feel deep inner thigh and glute stretch.
4
Drive through heels explosively. Squeeze glutes HARD at lockout โ€” pause 1 second.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒWide stance + toes out = maximum inner thigh and glute activation
๐Ÿ“ŒKeep the dumbbell hanging straight down โ€” don't swing it forward
โš ๏ธPush knees OUT throughout โ€” never let them cave inward at any point
๐Ÿ’ก Pro TipPause 2 seconds at the bottom โ€” dramatically increases glute and adductor time under tension.

UPPER DAY

Full Upper Body โ€” Lats ยท Shoulders ยท Chest ยท Biceps ยท Triceps

Muscle Activation Map

Primary
Secondary
๐Ÿ‹๏ธ Primary Zones
Lats ยท All Deltoid Heads ยท Chest ยท Biceps ยท Triceps
01
Lat Pulldown
LatsBicepsMid Back

๐Ÿ“ธ Exercise Form

Lat Pulldown

๐Ÿ“‹ Step by Step

1
Sit with thighs under pads. Grip bar wider than shoulder-width, overhand. Arms fully extended.
2
Lean back slightly (10-15ยฐ). Chest up. Retract shoulder blades FIRST before pulling.
3
Pull bar to upper chest. Lead with elbows โ€” think "elbows to back pockets".
4
Squeeze lats hard at bottom. Return fully โ€” get complete stretch at the top.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒPull to CHEST not behind neck โ€” behind-neck causes serious shoulder injury
๐Ÿ“ŒSlight lean-back creates a better angle of pull for the lats
โš ๏ธDon't swing body backward โ€” this cheats the lat completely
๐Ÿ’ก Pro TipBeginners pull with biceps only โ€” practice feeling lats fire first with very light weight.
02
T-Bar Row
Mid Back ThicknessLats

๐Ÿ“ธ Exercise Form

T-Bar Row

๐Ÿ“‹ Step by Step

1
Straddle T-bar, hinge forward 45ยฐ. Grip V-handle. Flat back throughout.
2
Drive elbows backward and upward. Pull bar to lower sternum or chest.
3
Squeeze HARD at top โ€” hold 1 second. Pinch a pencil between your shoulder blades.
4
Extend arms fully on return. Get the full lat stretch every rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒBest exercise for back THICKNESS โ€” pulldown = width, T-bar = thickness
๐Ÿ“ŒClose V-handle = more mid back. Wider grip = more lat width
โš ๏ธDon't jerk upright โ€” maintain the 45ยฐ bend for the entire set
๐Ÿ’ก Pro TipUse chest-supported T-bar row if lower back fatigues โ€” keeps form strict throughout.
03
Straight-Arm Pulldown
Lats (Isolation)

๐Ÿ“ธ Exercise Form

Straight-Arm Pulldown

๐Ÿ“‹ Step by Step

1
Face high cable. Grab straight bar. Arms slightly bent โ€” keep that bend fixed throughout.
2
Hinge slightly at hips. Core braced. Arms start raised at cable height.
3
Pull bar down to hips using ONLY lat muscles. Arms do not bend further at all.
4
Feel the lat stretch fully as you return arms back to starting position.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒArms stay same bend angle whole movement โ€” lats only, no biceps
๐Ÿ“ŒIf arms bend more during set, weight is too heavy โ€” reduce it
โš ๏ธGreat pre-activation drill before heavy rows โ€” teaches lat to fire first
๐Ÿ’ก Pro TipUse as warm-up before lat pulldown to establish the lat mind-muscle connection.
04
Incline Machine Fly
Upper Chest (Isolation)

๐Ÿ“ธ Exercise Form

Incline Machine Fly

๐Ÿ“‹ Step by Step

1
Adjust seat so handles align with upper chest. Sit back firmly against pad.
2
Arms slightly bent โ€” maintain that fixed arc throughout. It is a FLY not a press.
3
Bring handles together in a sweeping arc. Squeeze chest hard at the center.
4
Open arms back with full controlled stretch โ€” feel the upper chest opening.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒArms stay in fixed arc like hugging a barrel โ€” do NOT straighten them
๐Ÿ“ŒSqueeze at center for 1 full second โ€” that is the peak chest contraction
โš ๏ธDon't go too wide on the stretch โ€” stop when you feel tension, not strain
๐Ÿ’ก Pro TipFly isolates chest without tricep involvement โ€” excellent upper chest finisher.
05
Pec Fly
ChestFront Delt

๐Ÿ“ธ Exercise Form

Pec Fly

๐Ÿ“‹ Step by Step

1
Sit at pec deck machine or use cables. Adjust so handles are at chest height.
2
Grip handles with arms slightly bent โ€” elbows fixed in that bent position throughout.
3
Bring hands together in front of chest in a wide sweeping arc. Exhale and squeeze pecs hard at centre.
4
Return slowly with full stretch โ€” feel the chest open wide at the starting position.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒThink "hugging a barrel" โ€” arms sweep in a wide arc, elbows don't move
๐Ÿ“ŒSqueeze and hold at centre for 1 second โ€” maximum pec activation
โš ๏ธDon't let arms go too far back โ€” stop at chest level to protect shoulder
๐Ÿ’ก Pro TipPerfect isolation for the chest โ€” use after pressing movements when chest is already warm.
06
Standing Military Press
All Deltoid HeadsTricepsCore

๐Ÿ“ธ Exercise Form

Standing Military Press

๐Ÿ“‹ Step by Step

1
Hold bar at collarbone height. Feet shoulder-width. Glutes and core fully squeezed.
2
Press bar overhead in slight arc around your face โ€” not perfectly straight up.
3
Fully lock out arms overhead. Bar ends directly above your ears at lockout.
4
Lower with control to collarbone. Elbows stay under the bar throughout.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒCore and glutes braced hard โ€” prevents dangerous lower back hyperextension
๐Ÿ“ŒBar travels slightly forward around face โ€” not a perfectly vertical path
โš ๏ธIf lower back arches excessively, reduce weight immediately
๐Ÿ’ก Pro TipStanding version activates far more core and stabilizers vs seated โ€” builds functional strength.
07
Dumbbell Lateral Raise
Side Deltoid (Isolation)

๐Ÿ“ธ Exercise Form

Dumbbell Lateral Raise

๐Ÿ“‹ Step by Step

1
Stand with dumbbells at sides. Maintain a slight elbow bend throughout.
2
Raise both arms out to sides simultaneously to shoulder height.
3
Lead with elbows โ€” pinky slightly higher than thumb at the very top.
4
Lower slowly over 3 seconds. Traps stay completely relaxed.

๐ŸŽฏ Posture Cues

๐Ÿ“Œ"Pour a jug" at the top โ€” thumb slightly lower than pinky for best activation
๐Ÿ“ŒTraps stay DOWN โ€” shrugging shifts all work from delts to traps
โš ๏ธGo lighter than you think โ€” most people load way too much weight here
๐Ÿ’ก Pro TipCable lateral raises beat DBs for constant tension โ€” use both variations each week.
08
Rear Delt Fly
Rear Deltoid (Isolation)

๐Ÿ“ธ Exercise Form

Rear Delt Fly

๐Ÿ“‹ Step by Step

1
Hinge forward 45ยฐ at hips. Hold dumbbells, arms hanging, palms facing each other.
2
Maintain a slight elbow bend โ€” keep it fixed throughout. Core braced, back flat.
3
Raise arms out to sides like wings. Lead with elbows, not hands.
4
Squeeze rear delts hard at the top. Lower slowly with full control.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒRear delts, NOT traps โ€” if traps are firing, weight is too heavy
๐Ÿ“ŒElbows lead the entire movement โ€” think "elbows to ceiling" every rep
โš ๏ธVery light weight needed here โ€” rear delts are small, specialized muscles
๐Ÿ’ก Pro TipUnderdeveloped rear delts cause shoulder imbalance and injury โ€” prioritize consistently.
09
Barbell Curl
Biceps Brachii

๐Ÿ“ธ Exercise Form

Barbell Curl

๐Ÿ“‹ Step by Step

1
Stand with barbell, underhand grip shoulder-width. Arms fully straight at sides.
2
Brace core. Elbows tucked at sides โ€” they stay there for the entire set.
3
Curl bar up by flexing elbows only. No swinging hips or lower back at all.
4
Supinate wrists at top (rotate pinkies up). Squeeze peak contraction hard.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒElbows must not drift forward โ€” they are the fixed pivot point
๐Ÿ“ŒSupination at top dramatically increases bicep peak contraction
โš ๏ธNo body swing whatsoever โ€” if swinging, reduce weight immediately
๐Ÿ’ก Pro TipEZ bar is easier on wrists โ€” alternate between straight and EZ bar each week.
10
Skull Crusher
Triceps Long Head + Lateral Head

๐Ÿ“ธ Exercise Form

Skull Crusher

๐Ÿ“‹ Step by Step

1
Lie on bench. Hold EZ bar above chest, arms straight. Elbows point to ceiling.
2
Lower bar toward forehead by bending ONLY at elbows. Upper arms stay vertical.
3
Stop just before bar reaches forehead. Feel the tricep long-head stretch deeply.
4
Extend arms back to start. Squeeze triceps hard at full extension.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒUpper arms stay perfectly vertical โ€” elbows must not drift outward
๐Ÿ“ŒIf elbows flare out, weight is too heavy โ€” reduce it
โš ๏ธEZ bar is far more wrist-friendly than straight bar for this exercise
๐Ÿ’ก Pro TipSuperset with close-grip bench press for an incredible tricep pump and time efficiency.
11
Plate Pinch
Forearm FlexorsHand MusclesGrip Strength

๐Ÿ“ธ Exercise Form

Plate Pinch

๐Ÿ“‹ Step by Step

1
Pick up a weight plate by pinching between thumb and 4 fingers โ€” no hook grip.
2
Hold at your side. Arm straight. Hold for 30โ€“60 seconds without dropping.
3
Switch hands. Rest 30 seconds. Repeat for 3 sets each hand.
4
Progress by increasing hold duration over weeks, then add a second plate.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒThumb + fingers only โ€” no resting plate on forearm or hooking wrist
๐Ÿ“ŒStronger grip = better performance on ALL pulling and pressing exercises
โš ๏ธGrip is often the limiting weak link in back training โ€” train it deliberately
๐Ÿ’ก Pro TipFat Gripz attachments on any exercise also build crushing grip strength effectively.

HIIT & ABS

Full Body Conditioning ยท Core Strength ยท Fat Burning Circuit

Muscle Activation Map

Full Body Active
Core Focus
๐Ÿ”ฅ Format
3 Rounds Circuit then Core Work
๐Ÿ”„ ROTATION 3 SETS โ€” Exercises 01โ€“04
๐Ÿ’ช NORMAL โ€” Exercises 05โ€“12
01
Burpees
Full BodyCardioCore

๐Ÿ“ธ Exercise Form

Burpees

๐Ÿ“‹ Step by Step

1
Stand โ†’ squat down, both hands hit the floor beside your feet.
2
Jump or step feet back into a high plank position. Body in a straight line.
3
Perform a push-up (optional โ€” adds upper body component).
4
Jump feet back to hands, then explode upward with arms overhead. Land softly.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒLand softly โ€” at 100kg joints absorb significant impact force on each rep
๐Ÿ“ŒCore tight in plank phase โ€” no sagging hips or raised glutes
โš ๏ธStep version recommended initially โ€” protects knees and ankles at higher bodyweight
๐Ÿ’ก Pro Tip10โ€“15 burpees ร— 3 rounds burns massive calories and builds incredible conditioning fast.
02
Kettlebell Swing
GlutesHamstringsCorePower

๐Ÿ“ธ Exercise Form

Kettlebell Swing

๐Ÿ“‹ Step by Step

1
Stand feet slightly wider than hips. Kettlebell on floor in front of you.
2
Hip hinge back, grab KB. Swing between legs like hiking a football backward.
3
Snap hips forward EXPLOSIVELY โ€” the hip drive floats KB to chest height.
4
Let KB swing back between legs, hinge again immediately. Keep continuous rhythm.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHips, not arms โ€” the arms are just ropes attached to the kettlebell
๐Ÿ“ŒSqueeze glutes HARD at the top โ€” full hip lock-out every rep
โš ๏ธKeep spine neutral โ€” never round the lower back at the bottom
๐Ÿ’ก Pro TipRussian swing (chest height) builds power. American swing (overhead) adds shoulder work.
03
Battle Rope
ShouldersCoreFull Body Conditioning

๐Ÿ“ธ Exercise Form

Battle Rope

๐Ÿ“‹ Step by Step

1
Stand feet shoulder-width, slight squat stance. Grip one end in each hand.
2
Alternate arms up and down rapidly โ€” create continuous powerful waves in the rope.
3
Keep going for 20โ€“30 seconds at full intensity. Core braced throughout.
4
Double slams: both arms up simultaneously then slam down hard into the ground.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒStay in athletic position โ€” slight knee bend, chest up, eyes forward
๐Ÿ“ŒWaves should reach the anchor point โ€” if they die out, push harder
โš ๏ธ2 sets of 20-30s with 15s rest will completely destroy your conditioning
๐Ÿ’ก Pro TipVary patterns: alternating waves, double slams, lateral waves, circles โ€” targets different muscles.
04
Sled Push
LegsGlutesConditioning

๐Ÿ“ธ Exercise Form

Sled Push

๐Ÿ“‹ Step by Step

1
Load sled appropriately. Lean into handles at 45ยฐ angle, arms fully extended.
2
Drive legs powerfully โ€” short, fast steps. Push from the balls of your feet.
3
Keep back flat and neutral throughout. Head in line with spine.
4
Push 20 meters. Rest 60 seconds. Repeat 3โ€“5 times. Add weight progressively.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒLower hips slightly = more leg drive. More upright = more conditioning focus
๐Ÿ“ŒNo eccentric load = no soreness โ€” can train sled even on leg days
โš ๏ธAt 100kg this is already intense โ€” start with less plate weight than you imagine
๐Ÿ’ก Pro TipBest low-impact conditioning for larger athletes โ€” maximum output with zero joint stress.
05
Alternating Heel Touches
ObliquesLower Abs

๐Ÿ“ธ Exercise Form

Alternating Heel Touches

๐Ÿ“‹ Step by Step

1
Lie on your back. Knees bent, feet flat on floor hip-width apart.
2
Lift shoulders slightly off the floor โ€” engage your abs and hold this throughout.
3
Reach your right hand down to touch your right heel by crunching sideways.
4
Return to centre, then reach left hand to left heel. Alternate continuously.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒKeep lower back flat on the floor โ€” don't arch it upward
๐Ÿ“ŒThe movement is a lateral crunch โ€” feel your obliques contracting each side
โš ๏ธShoulders stay lifted off the floor the entire set โ€” not just during the touch
๐Ÿ’ก Pro TipExcellent for building oblique definition and improving lateral core stability โ€” high reps work best.
06
Russian Twists
ObliquesCoreRotational Power

๐Ÿ“ธ Exercise Form

Russian Twists

๐Ÿ“‹ Step by Step

1
Sit on floor with knees bent. Lean back to 45ยฐ โ€” feel abs engage to hold position.
2
Lift feet slightly off the floor (harder) or keep them down (easier). Both hands hold weight.
3
Rotate torso fully to the right, then fully to the left โ€” one left + right = one rep.
4
Control the rotation โ€” don't just swing the weight. Feel each oblique contracting.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒRotation comes from the TORSO not just the arms โ€” core does the work
๐Ÿ“ŒKeep chest tall and proud โ€” don't let your upper back round
โš ๏ธThe higher you hold your feet, the harder the core stabilization requirement
๐Ÿ’ก Pro TipAdd a weight plate or medicine ball as you progress โ€” obliques respond well to added resistance.
07
Lying Leg Raise
Lower AbsHip Flexors

๐Ÿ“ธ Exercise Form

Lying Leg Raise

๐Ÿ“‹ Step by Step

1
Lie flat on your back. Hands flat on floor beside hips or under lower back for support.
2
Keep legs straight (or slightly bent). Raise them from floor to vertical โ€” 90ยฐ to ceiling.
3
Lower slowly back toward the floor โ€” stop just before they touch to keep tension on abs.
4
Don't let lower back arch off the floor as you lower โ€” press it flat into the mat.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒLower back stays pressed into the floor โ€” the moment it arches, stop and rest
๐Ÿ“ŒThe lowering phase (eccentric) is where the most ab activation occurs
โš ๏ธBent knee version is easier โ€” straighten legs progressively as strength improves
๐Ÿ’ก Pro TipProgression: bent knee โ†’ straight leg โ†’ hanging leg raise. Master each level fully first.
08
Mountain Climber
CoreCardioHip Flexors

๐Ÿ“ธ Exercise Form

Mountain Climber

๐Ÿ“‹ Step by Step

1
Start in a high plank: hands directly under shoulders, body in a perfectly straight line.
2
Drive one knee toward your chest explosively, then switch โ€” like running in plank.
3
Keep hips level throughout โ€” do NOT let them rise up or sag down.
4
Go as fast as possible for 20โ€“30 seconds while keeping form perfect.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHips stay flat and level โ€” if they rise, slow down and reset
๐Ÿ“ŒFull arm extension โ€” don't let elbows bend or collapse under load
โš ๏ธSpeed + form together โ€” going fast with bad form defeats the purpose
๐Ÿ’ก Pro TipMountain climbers are one of the best calorie-burning ab exercises โ€” combines core and cardio perfectly.
09
Decline Crunch
Upper AbsRectus Abdominis

๐Ÿ“ธ Exercise Form

Decline Crunch

๐Ÿ“‹ Step by Step

1
Anchor feet on decline bench. Hands loosely placed behind head.
2
Engage abs โ€” curl your torso upward toward knees, exhaling fully at the top.
3
Feel upper abs fully contract at the peak of the movement. Hold 1 second.
4
Lower slowly โ€” feel the stretch in your abs at the bottom every rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHands behind head โ€” do NOT pull on neck. Hands just rest lightly there
๐Ÿ“ŒMovement is a torso curl, not a sit-up โ€” torso rounds, doesn't swing
โš ๏ธMore decline angle = harder. Start at moderate angle before going steeper
๐Ÿ’ก Pro TipAdd a light plate to chest for weighted decline crunches โ€” progressive overload for abs!
10
Weighted Cable Crunches
Full AbsCore

๐Ÿ“ธ Exercise Form

Weighted Cable Crunches

๐Ÿ“‹ Step by Step

1
Kneel facing high cable. Hold rope ends at each side of your head.
2
Hips stay fixed and back โ€” do NOT move them forward during the crunch.
3
Crunch torso DOWN toward your knees. Elbows drive toward thighs.
4
Squeeze abs hard at bottom. Return slowly. Hips stay back throughout every rep.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHips stay back โ€” if hips move forward, it becomes a hip flexion, not a crunch
๐Ÿ“ŒThis IS weighted ab training โ€” progressive overload builds real, strong abs
โš ๏ธMost people do this completely wrong โ€” watch your form in the mirror carefully
๐Ÿ’ก Pro TipBest weighted ab exercise โ€” treat abs like any other muscle. Add load progressively.
11
Plank with Shoulder Tap
Core StabilityAnti-Rotation

๐Ÿ“ธ Exercise Form

Plank with Shoulder Tap

๐Ÿ“‹ Step by Step

1
High plank: straight arms, body in perfect line from head to heels throughout.
2
Feet slightly wider than usual to increase your stability base significantly.
3
Lift one hand and tap opposite shoulder. Replace immediately. Alternate sides.
4
The goal: hips stay COMPLETELY still throughout every single tap.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒHips must not rotate or sway at all โ€” that IS the entire point of this exercise
๐Ÿ“ŒWider foot stance = easier. Progress by gradually narrowing the feet stance
โš ๏ธCore braced, glutes squeezed โ€” whole body tense like a rigid wooden plank
๐Ÿ’ก Pro TipAnti-rotation training โ€” directly transfers to heavier compound lifts and back health.
12
Hanging Leg Raise
Lower Abs

๐Ÿ“ธ Exercise Form

Hanging Leg Raise

๐Ÿ“‹ Step by Step

1
Dead hang from pull-up bar. Arms straight, entire body relaxed at start.
2
Brace core hard. Raise straight legs to parallel (or higher if flexible enough).
3
Pause 1 second at the top โ€” actively resist any swinging momentum.
4
Lower slowly with full control. Zero swinging โ€” that completely defeats the purpose.

๐ŸŽฏ Posture Cues

๐Ÿ“ŒNo swinging โ€” if swinging occurs, do bent knee version first to build strength
๐Ÿ“ŒThe lowering phase is equally important โ€” control it with full tension
โš ๏ธHarder than it looks at 100kg โ€” lower abs support your entire leg weight
๐Ÿ’ก Pro TipProgression: bent knee raises โ†’ L-sit โ†’ straight leg raises โ†’ toes to bar. Master each step.